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151210

10
Dec

151210

CrossFit Soulshine – CrossFit

Strength

Metcon (Weight)

EMOM 5

3 Front Squats

Gymnastics

Metcon (2 Rounds for reps)

EMOM 10

ODD: 3-5 HSPU

EVEN: 3-5 Strict Pull-ups
Shoot for 3-5 hspu and 3-5 strict pull-ups. Adjust reps accordingly and keep track of reps for both movements. Use band for assisted pull-ups. No Kipping.

Conditioning

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
10ft target

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